There are several muscles that help support the pelvis and sacroiliac (SI) joint, including those in the groin, thighs, abdomen, and lower back. Strengthening exercises can help condition these muscles and support the SI joint and pelvis, minimizing your pain.
Stand with your feet slightly more than shoulder-width apart. Keep your left foot straight ahead and point your right foot outward. Extend your arms straight out at your sides so that they are parallel to the floor. Slowly bend to your right side, touching your right hand to your right shin while keeping your left arm overhead. Hold this stretch for 10 to 20 seconds, then repeat on the left side.
Bird Dog Pose
Start on your hands and knees, facing the floor and keeping your shoulders square. Lift one leg and the opposite arm, extending them straight out, parallel to the floor. Keep your back and pelvis level. Hold this position for 5 seconds, then repeat 3 to 5 times on each side. This pose can help strengthen the lower back and core muscles that support the pelvis.
Lie on your back with your knees bent, feet and palms placed flat on the ground. Keeping your palms on the floor, lift your hips into the air and hold for 5 seconds. This position strengthens muscles in your lower abdomen, lower back, and hips. Repeat this stretch between 8 and 10 times.
Lie on your back, knees bent and feet flat on the ground. Place a medium-sized rubber exercise ball between your knees. Squeeze the ball with both knees for 5 seconds. Repeat 10 times to strengthen your hip adductor muscles along the inner thigh.
To begin, lie on your back. Bend your knees slightly and loop a resistance band around them. Keeping your back arched and feet flat on the ground, gently pull your knees apart. Hold for 5 seconds, then repeat this exercise 10 times to strengthen your outer thighs and buttocks.